Group: General Fitness & Exercise

General Fitness & Exercise
Created: 2011/12/31, Members: 382, Messages: 54581

Various general exercise related discussions. Find out what it takes to reach your fitness goals through daily effective exercise. With so many options we try to find out what works best.

Join group

Anyone wish to help me design a program

c2sellit
c2sellit
Posts: 44
Joined: 2003/03/06
United States
2003/09/18, 10:57 PM
An exercise program to help me?

Im wanting to build muscle in my upper body especially my arms and chest and some in my back. Anyone wish to help me out and write me up a routine I only have about 3 days a week to workout.
c2sellit
c2sellit
Posts: 44
Joined: 2003/03/06
United States
2003/09/18, 11:37 PM
Is this a solid plan and will help me build muscle mass?

Monday

Flat bench press
1x12 1x8 1x4

Dumbbell flies
1x12 1x8 1x4

Pushdowns
1x12 1x8 1x4

Overhead extension
1x12 1x8 1x4

Wednesday

Deadlift
1x12 1x8 1x4

Standing barbell curl
1x12 1x8 1x4

Alternate dumbell curls
1x12 1x8 1x4

Friday

Squat
1x12 1x8 1x4

Lying leg curl
1x12 1x8 1x4

Standing calf raises
1x12 1x8 1x4

Dumbbell press
1x12 1x8 1x4

Sunday

Crunches
4x10

Twisting sit ups
4x10

I will be adding more weight after each rep.

Will that build muscle fast?

timbaland
timbaland
Posts: 192
Joined: 2002/12/23
United States
2003/09/19, 04:40 AM
Do you have access to weights? Try the 12 week mass program. Its helped me put on a good amount of mass.
c2sellit
c2sellit
Posts: 44
Joined: 2003/03/06
United States
2003/09/19, 07:45 AM
What were your results?